Warm-up:

200m run, then 3rds of:

45sec HS hold, 10 OHS w/ PVC, 10 ring dip

Strength:

Push Press

5×60%, 5×65%, 5×70%

WOD:

100 DU

75 Sit-up

50 Russian KBS  (70/53)

25 S2OH  (135/95)